These Spirulina Energy Balls are a great snack to have chilling in the fridge for when you need a little boost pre-workout or when you fancy a nibble.

Spirulina is a blue-green algae which is packed with protein, essential fatty acids and B vitamins.


Prep Time: 15 mins

Chill Time: 3-4 hours


Ingredients;

  • 250g of pitted dates
  • 250g walnuts
  • 2-3 teaspoons of Spirulina powder
  • 1 tablespoon of melted rawCo coconut oil
  • Desiccated coconut for coating

How To;

  • Blend the dates and walnuts in a food processor at full speed for approx. 1 mins. Then add the Spirulina powder [start with 2 teaspoons and if you feel needs more add another] also add the melted coconut oil.
  • Blend until a stiff paste forms which may take a few minutes.
  • Once fully blended, scoop out a generous teaspoon of the paste and form in to a ball. The paste mixture may be slightly oily from the walnuts and coconut oil but once chilled they will set.
  • Roll each of the energy balls in the desiccated coconut and place on a clean plate.
  • Once all the balls are complete place in fridge for approx. 3-4 hours.

Why not visit our online shop where you will find rawCo Coconut Oil, Coconut Flour & Coconut Amino Sauce


Its biscuit week on The Great British Bake Off so we got all inspired to try our hand at some coconut flour cookies. We have been making lots of brownies, cakes and muffins with our coconut flour recently so were excited to try something slightly different.

These cookies can be out of the oven in 20 mins, require only a handful of ingredients and just one mixing bowl so minimal cleaning up which is always a good thing!

Naturally gluten-free, grain-free and refined sugar-free. The perfect Paleo friendly treat.


Prep Time: 10 mins

Cook Time: 10 mins

Total Time: 20 mins


Ingredients;

  • 3/4 cup of nut butter, we used peanut butter but almond butter would also work well
  • 1/4 cup of maple syrup, raw honey could be used as an alternative sweetner
  • 2 tablespoons of rawCo coconut oil
  • 2 eggs
  • 1/4 cup of rawCo coconut flour
  • 1/2 teaspoon for baking soda
  • pinch of salt
  • 1/4 cup of dark chocolate pieces, we used Lindt 90% broken in to small squares – you could use shop bought chocolate chips as an alternative

NB: If you’d prefer not to use chocolate, this can be substituted with crushed nuts or goji berries for example.


How To;

  1. Preheat the oven to 175c and line a baking tray with parchment paper.
  2. In a food processor bowl, blend the nut butter, maple syrup, and melted coconut oil. Blend until well combined, approx. 1 minute.
  3. Add the eggs and continue to blend for a further minute. The mixture should be nice and smooth and quite thick at this point.
  4. Now add the coconut flour, salt and baking powder and blend until a thick dough is formed, this should take a further minute.
  5. Gently fold in the dark chocolate pieces.
  6. Use a teaspoon for scoop out some of the dough and place on the parchment paper. You can flatten down the dough to a disc shape [the dough is quite sticky so if you slightly dampen you fingers it may help].
  7. The mixture should make approx. 10-12 cookies depending on how large you’d like the cookies.
  8. Place in the oven for 8-10 mins or until the edges have turned golden brown.
  9. Allow to cool for 5 mins once removed from the oven before moving to a wire rack to cool completely.
  10. Store in an airtight container for up to 1 week.

Why not visit our online shop where you will find our gluten-free baking bundle or individual rawCo products available for purchase.

 


Brownies have long been a favourite here at rawCo HQ so testing a gluten-free brownie recipe was never going to be a hardship. This is recipe is quick and easy using only a handful of ingredients. The cashew frosting is ofcourse optional but comes highly recommended, it tastes amazing with the brownie. You can also get creative with extra toppings, we used crushed cashews and goji berries but there are endless possibilities.

If you have used coconut flour in your baking before you will know it is very absorbent which typically results in quite a dense texture, this is perfect for brownies.


Ingredients:

For the brownies;

  • 50 grams of coconut flour
  • 1/2 cup of cacao powder
  • 1/2 cup of melted coconut oil
  • 3 eggs, at room temperature
  • 1/2 cup of either raw honey or maple syrup
  • 1 teaspoon of vanilla bean paste or vanilla extract [optional]

For the frosting;

  • 1/2 cup of cashew butter. Other nut butters could be used but I have only made the recipe with cashew butter for a smooth frosting.
  • 1/4 cup of cacao powder
  • 1 tablespoon of raw honey or maple syrup
  • 1/2 cup of full fat coconut milk

How To:

  1. Preheat the oven to 300F / 150C and lightly grease a brownie tin with coconut oil.
  2. Mix together the coconut flour, cacao powder, melted coconut oil, eggs, honey / maple syrup & vanilla extract. This can be done by hand or with an electric mixer. Make sure the ingredients are well mixed.
  3. Pour the mixture into the brownie tin.
  4. Bake for 30-35 minutes, until a toothpick inserted into the centre comes out clean.
  5. Cool for at least 30 minutes before removing from the brownie tin.
  6. Allow to cool completely before the frosting is applied.
  7. Now to make the frosting. Add all the ingredients to the bowl of the food processor and blend until smooth & creamy. This can also be done by hand with a whisk.
  8. Once the brownie is completely cooled you can apply the frosting.
  9. Decorate the cake with some goji berries or crushed nuts if desired.

Both rawCo coconut flour and rawCo coconut oil are available individually via our online shop or as a gluten-free baking bundle.


This gluten, dairy and egg free batter creates a light and crispy coating to a deliciously soft and tender fish that just melts in your mouth. A real British classic that the whole family will love.

Servings: 4 people

Preparation Time: 10 minutes

Cooking Time: 8 minutes


Ingredients:

  • 4 pieces cod, cut in half
  • 400g lard or rawCo coconut oil
  • 65g tapioca flour
  • 40g rawCo coconut flour
  • 120ml sparkling water
  • 120ml water
  • Pinch sea salt
  • Pinch black pepper
  • 1 tsp bicarbonate of soda

How To;

  1. Combine both flours, bicarbonate of soda, salt and pepper  in a large bowl. Gradually pour the sparkling and still water into the bowl, stirring with a wooden spoon until you have a smooth, lump-free batter.
  2. Place the lard or coconut oil in a large saucepan or deep sided frying pan over a medium to high heat.
  3. Test if the oil is hot by dropping in little bits of batter. If it bubbles instantly then the fat is hot enough.
  4. Place each of the cod pieces into the batter mixture then carefully lay into the fat placing it away from you to avoid any splashes.
  5. Turn the fat down to a low to medium heat so that the fish can cook without the batter starting to burn.
  6. Cook the cod for about 4 minutes then carefully turn over and cook for another 4 minutes on the other side.
  7. Once the cod is cooked and the batter is browned and crispy remove from the fat and place on some kitchen towel.
  8. Serve the fish with wedges of lemon and a side portion of sweet potato fries.

Why not visit our online shop where you will find rawCo coconut oil, rawCo coconut flour and rawCo coconut amino sauce available for purchase.

This recipe was kindly provided by Rebecca at Paleo Diet & Fitness http://paleodietandfitness.co.uk/blog/

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The weather has been quite miserable here in the UK and it is suppose to be Summer! We’d bought a load of berries over the weekend to make ourselves feel summery but the wet weather left us craving comfort food so we added the two together and the result, blueberry muffins!

The more we use Coconut Flour the more impressed we are with the results. These muffins are light and fluffy, just how muffins should be. We have aimed to keep sweeteners to a minimum too, this recipe uses maple syrup (which can be substituted with raw honey) some very ripe banana, vanilla paste and ofcourse, blueberries.


Ingredients:

  • 3/4 cup of rawCo coconut flour
  • pinch of salt
  • 1/2 teaspoon of baking powder
  • 6 large eggs
  • 1 mashed, ripe banana – the more ripe the better
  • 1/4 cup of melted rawCo coconut oil
  • 1/4 maple syrup or raw honey
  • 1 generous teaspoon of vanilla bean paste or extract
  • 1 cup of fresh blueberries

How To;

  1. Pre-heat the oven to 175C.
  2. Grease or line a 10-12 muffin tin. We used individual silicon moulds which worked really well.
  3. Whisk the coconut flour, salt and baking soda together in a bowl.
  4. In a separate bowl, whisk the 6 eggs. Whisk in the mashed banana, maple syrup and vanilla bean paste or extract.
  5. Add the dry ingredients to the wet ingredients and lastly add the 1/4 cup of melted coconut oil. Whisk until all ingredients are well combined.
  6. Gently fold in the fresh blueberries and divide the mixture evenly between muffins tin or silicon moulds.
  7. Coconut flour is very absorbent so the batter mixture will be quite thick and stiff but not dough like. If the mixture seems too wet then add a little extra coconut flour. If it seems too dry then add a little water.
  8. Bake for 20-22 mins, until golden brown and an inserted toothpick come out clean.
  9. Cool the muffins completely on a wire rack before consuming.
  10. Store in an airtight container and consume within 1 week.

Why not visit our online shop where you will find Extra Virgin Coconut Oil, Coconut Flour and Coconut Amino Sauce.


We have now officially finished the Whole30 but things have been very hectic here at rawCo HQ so we are slightly delayed with our update but here it is.

In our last update, after 2 weeks we reported that we were not exactly feeling amazing but we had certainly seen some positive observations such as; sleeping more soundly, no longer craving Starbucks coffee every day, more sustained energy etc…

We are pleased to report that this continued into weeks 3 & 4 plus we did start to feel pretty good. Any remaining niggly cravings subsided as we settled comfortably in to the Whole30 way of eating. We found that eating decisions started to become more second nature rather than thinking ‘we can’t eat this and we can’t eat that’ which is how we felt in the first fortnight.

Some of the foods we used to eat most days pre-Whole30 dropped completely off our radar, an example of this would be rice. We used to eat A LOT of rice and really missed it initially but by the third week we were more than happy with our cauliflower rice, sweet potato or masses of veggies.

Cauliflower Rice

rawCo Cauliflower Rice

Sustained energy levels continued throughout the day and this applied to both physical and mental energy. By mental we mean better able to concentrate and focus on the task in hand rather than feeling distracted and jumping from one task to another without getting anything finished properly.

The biggest changes however have been physical. Both of us really enjoy the gym and we have seen our training sessions really improve over the past 4 weeks in terms of both stamina and strength. As a result we have seen quite significant changes to our bodies [of course coupled with the clean eating of the Whole30]. Mid-section has certainly become more streamlined and muscle definition and mass improved. The Whole30 states not to weigh or measure yourself during the programme. At the started I weighed just over 70kg and at the end I weighed 69kg so I did drop a small amount of overall weight but the changes in body composition and energy is more important here.

As we said at the beginning of the post our Whole30 did officially finish a week ago, so what have we been eating since? To be completely honest we have been pretty good at keeping it very clean. It’s interesting as prior to us starting the Whole30 we read a lot from people who were making lengthy lists of all the junk they wanted to binge on but we haven’t really felt that way. We have enjoyed the odd glass on wine in the recent nice weather and have made some grain-free / gluten-free / refined sugar-free brownies and energy bites.

Energy Bites Edited

rawCo Cacao Energy Bites

So would we recommend the Whole30, our answer is 100% yes! It’s a great experience for re-setting your eating habits and really paying attention to what you put in your body and how that makes you feel. We would definitely do another Whole30 in a few months’ time.

Some useful links;

In health,

The rawCo team


Since completing our first Whole30 challenge we are more aware than ever about what we are putting in our bodies. There are so many healthy snack and energy bars available on the market, some of which are really clean and packed full of goodness whist others and no better than eating confectionery. If you want to be really sure as to whats in your healthy snack bar, why not make your own? This recipe is really quick, easy and packed full of nutritious powerhouses such as Cacao, Coconut Oil and Goji berries.


Ingredients:

  • 200g of Dates, can be Medjool but we used just standard pitted Dates
  • 50g of dried Goji berries
  • 50g of Brazil nuts
  • 100g of Almonds
  • 200g for shredded Coconut
  • 6 tablespoons of raw Cacao powder
  • 70g of rawCo Coconut Oil

How To;

  1. You will need to soften the Dates so cover them with warm water and leave to soak for approx. 15 mins.
  2. Once softened, blend the dates together with the Brazil nuts, Almonds, shredded Coconut, Goji berries and Cacao. We have done this using both a standard blender and also a Vitamix. The Vitamix is more powerful so is slightly quicker but it is more difficult to get the mixture out of the Vitamix as you cannot remove the blade.
  3. Transfer the blended mixture in to a large bowl.
  4. Gently melt the Coconut Oil and then add to the blended mixture and combine well.
  5. Press the mixture in to a loaf tin or brownie tray. We used a 14cm x 24cm loaf tin which resulted in quite thick bites.
  6. Leave in the fridge for at least an hour to set. Once set, you can remove from the tin and cut in to bars or bite size squares and store in a airtight box.

Why not visit our online shop where you will find Coconut Oil, Coconut Flour and Coconut Amino Sauce, three great versatile ingredients for better health and well-being.


A quick update on how week 2 of the Whole30 has treated us. The second week is quite often regarded as the hardest and the week you are most likely to quit the programme. They say this is because the initial novelty of the programme has worn off, the majority of the side-effects are gone but you are yet to start feeling amazing thus leaving you sort of feeling in limbo. We would say this has been the case for us. It’s not so much cravings any more like week 1 but more temptation to deviate from the programme because you feel the Whole30 magic is still yet to happen. The evenings can be the most challenging time as that is when we would tend to snack after dinner whilst winding down.

Despite this, we are still on track and feeling in a good headspace given this is the longest we have been gluten-free, sugar-free, dairy-free & legume-free. Although not feeling amazing just yet some notable observations have been;

  • Sleeping more soundly, not waking up in the night like used to prior to the Whole30 and therefore feeling more refreshed in the morning.
  • Can now walk past a coffee shop without absolutely having to have a Cappuccino – which is good for both health and also the wallet. Must admit the rawCo frothy coffee [1 teaspoon for rawCo coconut oil added to black coffee and blended for 10 secs so oil emulsifies to produce a froth] has been a great substitute.
  • More sustained energy throughout the day – used to experience quite significant afternoon slumps.
  • Finding better able to focus. Used to really struggle to pay attention to one task without getting distracted.
  • Feeling generally lighter and more athletic. Mid-section is definitely looking trimmer than it did a fortnight ago and training sessions have been strong. Also feel more focussed and motivated about training. Have always enjoyed the gym but could sometimes be a bit of mission getting ourselves there whereas now we wake up really keen to workout.

The Whole30 is all about changing eating habits and we are certainly seeing evidence of this. Its surprising how it can be difficult at first to break bad eating habits but after 2 weeks you really begin to forget about the old “treats” and find it more natural to opt for a healthier option. We’d credit this with the strict parameters of the Whole30. There are no grey areas around what you can’t eat and that makes things easier. An example of this would be the ban on the “sex with clothes on” foods as the Whole30 founders call them, think Paleo pancakes, muffins, brownies. This is not to say after the Whole30 we will go back to these but its so good to not have these during the programmes as they really do blur the boundaries.

So, certainly seeing some positive changes which is great and looking forward to building on these as we start week 3.

We have also added some Whole30 compliant recipes to our site, check out our cauliflower rice seasoned with rawCo Coconut Amino Sauce.

Why not visit our online shop where you will find rawCo Extra Virgin Coconut Oil, rawCo Coconut Flour and rawCo Coconut Amino Sauce. All 3 products are 100% raw, pure & unrefined.

The rawCo Team


This dish has gained recent popularity as the non-grain alternative to rice. Rightly so, with its ease in preparation and versatility. It is practically minced cauliflower, mixed with whatever you fancy. It is fast becoming one if our go-to alternatives during the Whole30 whilst we can’t indulge in standard rice. For this Vegan friendly version we added mange tout, pepper and celery then seasoned with rawCo coconut amino sauce – which incidentally has been a god send being naturally gluten-free and soy-free. Meat or fish could also be added to the cauliflower rice.


Ingredients:


How To:

  1. Blitz the cauliflower in a food processor until it turns grain size. It helps if you separate the florets initially.
  2. Melt the coconut oil over a medium heat and sautee the garlic until lightly golden and fragrant
  3. Add the blitzed cauliflower and cook for about 5 mins stirring occasionally
  4. Toss in the rest of the vegetables and cook for a further 5 mins
  5. Season with the coconut amino sauce, salt and pepper
  6. Serve immediately

Why not visit our online shop where you will find our range of Extra Virgin Coconut Oil, Coconut Flour and Coconut Amino Sauce


The versatility of the aubergine seems endless. In this dish, it takes the place of pasta sheets to make this ‘lasagna’ wheat-free and gluten-free. Granted this dish is time-consuming, but stay with it. Your perseverance will be rewarded with a healthy, sumptuous, hearty and delicious meal worth all the sweat.


Ingredients:

  • 6 medium aubergines cut 1cm length-ways
  • Plenty of rawCo Coconut Oil
  • 2 tablespoons of rawCo Coconut Amino Sauce
  • Salt and Pepper
  • 500g beef, minced
  • 3 cloves of garlic, minced
  • 4 tablespoons of tomato puree
  • 1 teaspoon for dried oregano
  • 100g cheese, we used gorgonzola and mozzarella

How To:

  1. For the aubergine sheets, fry the aubergine slices in coconut oil until soft and brown on both sides. Season as you go along. (This is the part that takes time.)
  2. Meanwhile, in a separate pan, saute the garlic in coconut oil
  3. Cook in the mince beef until brown. Use a wooden spoon to break up the pieces.
  4. Stir in the tomato puree, coconut amino sauce and season with oregano, salt and pepper.
  5. Add half a cup of water, and simmer for about 10 minutes. (Add water if necessary.)
  6. To assemble, lay aubergine slices at the bottom of a pan. Spoon over a third of the meat mixture, and on top over this scatter a third of the cheese.
  7. Repeat two layers more and end with mozzarella on top.
  8. Bake at 175C (fan) for about 10-15 minutes before serving.

Why not visit our online shop where you will find rawCo Extra Virgin Coconut oil, Coconut Flour and Coconut Amino Sauce